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MAKING IT TO THE STARTING LINE: PREVENTING INJURIES

MAKING IT TO THE STARTING LINE: PREVENTING INJURIES. Marcus Haemmerle, MD Orthopedic Surgeon. The Game Plan. Benefits of exercise Common injuries and causes Tips to prevent injury The warm-up Proper stretching technique Importance of hydration Basic treatment of injury.

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MAKING IT TO THE STARTING LINE: PREVENTING INJURIES

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  1. MAKING IT TO THE STARTING LINE: PREVENTING INJURIES Marcus Haemmerle, MD Orthopedic Surgeon

  2. The Game Plan • Benefits of exercise • Common injuries and causes • Tips to prevent injury • The warm-up • Proper stretching technique • Importance of hydration • Basic treatment of injury

  3. Benefits of Exercise • Increased energy, strength, endurance, balance, and coordination • Decreased risk of chronic disease • Heart disease • Diabetes • Osteoporosis • Sleep disorders • Lower stress • Improved self-esteem • Weight reduction

  4. Common Injuries • Tendonitis • Bursitis • Sprains • Back Strain • Muscle Tears • Stress Fractures

  5. Tendonitis • “Inflammation of a tendon” • Tendon attaches muscle to bone • Very common when starting new activities • Caused by overuse or overstrain • Results in burning, aching-type pain that is worse after activity • Can result in vicious cycle of pain if unresolved

  6. Tendonitis • Achilles Tendonitis • Located behind heel • Usually caused by running, jumping, climbing activities • Patellar Tendonitis • Located below knee cap • Also caused by running, jumping, climbing • Rotator Cuff Tendonitis • Pain felt on side of shoulder radiating to elbow • Caused by repetitive overhead/lifting activities

  7. Tendonitis • Plantar Fasciitis • Not true tendonitis • Located from heel to ball of foot • Sharp pain with weight bearing at base of heel • Worst in morning with first step • Caused by repetitive impact activities (running) • -those with tight calf muscles are more susceptible

  8. Bursitis • “inflammation of a bursa” • Bursa is a sac containing lubricating fluid located near joints and tendons • Can become painful and swollen • Similar causes, symptoms, and treatments to tendonitis

  9. Stress Fractures • Result of repetitive low-level trauma • Sudden increase in level of training • Inadequate periods of rest • Most common in feet and lower legs • Progressive, localized pain in bone • X-rays may be normal at first • Treated with rest and sometimes casting and crutches

  10. Causes of Injury • Overuse • Lack of flexibility • Improper technique • Faulty equipment/footwear

  11. Tips to Prevent Injury 1. Slow and steady… • Be cautious • Start slowly, then build gradually • Low intensity activity early helps train muscles and improve coordination to better perform as intensity increases

  12. Tips to Prevent Injury 2. Don’t follow no-pain, no-gain • Listen to your body • Stop activity if you have pain, difficulty breathing, dizziness, nausea, chest pain • Should be able to carry a conversation during work-out • Pushing through pain is quick way to develop injuries

  13. Tips to Prevent Injury 3. Emphasize low-impact activities • Reduced stress on muscles, tendons, and joints • Examples • Bicycling • Elliptical trainer • Walking (level ground) • Swimming • Weight training

  14. Tips to Prevent Injury 4. Warm-up, Cool-down • Take 5-10 minutes before each workout to gradually warm-up • Increases muscle temperature • Improves muscle efficiency • Improves elasticity • Improves transfer of Oxygen to muscle • Improves range of motion of joints • Mental preparation • 5 min cool-down helps remove toxic substances that build up during exercise (lactic acid)

  15. Tips to Prevent Injury 5. Make stretching part of regular routine • Improves range of motion and decreases strain on muscles and tendons • Best done after muscle has been warmed-up • Technique • Gradual, prolonged (20-30 sec), and pain-free • Avoid bouncing • Breathe

  16. Tips to Prevent Injury 6. Mix it up • “cross-training” • Do variety of aerobic and resistive weight training activities on alternating days • Decreases overuse of the same muscle groups • Improves muscle balance • Decreases boredom and exercise burn-out

  17. Tips to Prevent Injury 7. Hydrate • Before, during, and after activity • ~1 cup (8 fl oz) before and every 10-15minutes during activity • Weigh self before and after activity • Drink 2-3 cups of water for every 1 pound lost • Water vs. Gatorade • Water usually better choice unless exercising for multiple hours • Water = zero calories

  18. Tips to Prevent Injury 8. Rest and Recover • Allows body to repair, rebuild, and strengthen • Muscles require ≥48 hours to recover from stress • Get adequate sleep

  19. Tips to Prevent Injury 9. Be safe • Inspect equipment and shoes • Know how to use equipment • If not, ask • Smooth, controlled movements • No jerking

  20. Injury Treatment • Minor injuries (RICE) • Rest -If it hurts, don’t do it • Ice -20-30 minutes every 1-2 hours -protect skin • Compression (ACE wrap) • Elevate

  21. Injury Treatment • When to seek medical attention • Severe pain, swelling, or deformity • Inability to bear weight through limb • Symptoms not improving with appropriate treatment (RICE)

  22. THANK YOU

  23. THANK YOU

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